🏠 Bosh sahifa 📁 Ovqatlanish 📖 Lugʻat
2500 kkal — Kun 22500 calories (1)
2500 calories
(170g P, 260g UH, 90g M)
Day 1
Breakfast:
Mushroom omelette
  • 2 eggs + ½ tbsp olive oil (for pan)
  • 100g mushrooms, onion, garlic
  • 2 slices whole grain toast
How to cook?
Slice ½ onion, garlic and mushrooms. Heat a pan with oil on medium heat. Add onions, garlic. After 2 minutes add mushrooms and saute until mushrooms are cooked. Break 2 eggs, add salt and pepper and add to the pan. Mix everything together and wait until eggs are cooked.
Lunch:
Spaghetti Bolognese
  • 150g lean beef mince
  • 70g spaghetti
  • ½ tbsp olive oil
  • 200g chopped tomato (in a can)
  • 20g parmesan cheese
  • Fresh salad - tomato, cucumber, lettuce, wild rocket…
How to cook?
Cook pasta. Heat oil in a pan and add sliced onion and garlic and cook until softened. Add beef. Break it up while cooking until browned. Add chopped tomatoes and cook for 15 minutes (add water if needed). Serve with spaghetti and sprinkle grated parmesan on top.
Snack:
Protein shake
  • 1 scoop of whey + water or milk
Dinner:
Banana pancakes
  • 2 eggs
  • 1 medium banana
  • 50g oats
  • Topping: 10g peanut butter, 100g berries
How to cook?
Mix eggs, banana and oats in a blender and cook as American pancakes. Add toppings on top.
Meal 4:
Melted cheese sandwich
  • 2 slices whole grain toast
  • 30g gouda cheese
  • 40g philadelphia cream cheese
  • 80g turkey breast
  • lettuce, tomato, cucumber
Day 2
Breakfast:
French toast
  • 2 eggs
  • 50ml almond milk
  • 15g whey
  • 2 slices whole grain toast
  • Topping: 15g whey + water, 1 medium banana
How to cook?
Whisk eggs, vanilla and cinnamon. Add mixture of whey and milk. Dip bread slices, turning to coat evenly on both sides. Cook bread slices on a non-stick pan until cooked through and browned on both sides. Add topping.
Lunch:
Burger
  • 1 burger bun
  • 100g lean beef mince + onion (make a burger)
  • 1 slice bacon
  • 20g cheddar cheese
  • 5g light mayo, 5g mustard
Snack:
2 Brazil nuts
Dinner:
Hulk muffins
  • 1 egg
  • 100g egg whites
  • 100g skyr
  • 40g flour
  • 40g polenta
  • 30g gouda cheese (grated)
  • 1 tsp baking powder
  • 150g frozen spinach
How to cook?
Melt down spinach. Mix eggs, skyr, flour, polenta and baking powder. Add spinach. Mix well and add grated gouda cheese. Spoon batter into the muffin cups, sprinkle some sesame seeds on top and bake in a preheated oven on 180ºC for 15 minutes.
Meal 4:
Mac & Cheese Chicken
  • 200g chicken, 1 tsp honey, 1 tsp hot sauce
  • Sauce: 85g low fat cottage cheese, 20 ml almond milk, 30g shredded cheddar cheese, 25g light philadelphia
  • 80g pasta of choice
  • Fresh salad - tomato, cucumber, lettuce, wild rocket…
How to cook?
Cook pasta. Season diced chicken breast with salt, pepper, paprika, garlic and onion powder and cook on a medium heat for 8-10 min.Once the chicken is cooked turn off heat and add hot sauce and honey and mix it together. Add all ingredients in a blender and blend until smooth and creamy. Combine sauce with cooked pasta and serve with chicken.
Day 3
Breakfast:
Omelette with bacon
  • 2 eggs + 2 egg whites
  • 3 slices bacon
  • 2 slices whole grain toast
  • tomato, cucumber, lettuce
Lunch:
Chicken meatballs
  • 200g ground chicken
  • 1 egg
  • 30g breadcrumbs
  • 20g parmesan cheese
  • 1 tbsp olive oil
  • 200g french fries
  • Fresh salad - tomato, cucumber, lettuce, wild rocket…
How to cook?
In a bowl, add ground chicken. Mix with olive oil, minced garlic, oregano, onion powder, salt and pepper. Give it a good stir. Add breadcrumbs and parmesan and crack the egg. Mix all ingredients together until evenly combined. Form meatballs. Bake in the preheated oven for 15-20 minutes at 200ºC. Flip them halfway through.
Snack:
20g almonds
Dinner:
Shrimps & rice
  • 150g shrimps
  • 1 tbsp olive oil
  • 80g rice
Meal 4:
American pancakes with protein topping
  • 50g oats
  • 1 medium banana
  • 2 eggs
  • 70g low fat Greek yogurt
  • Toppings: 1 scoop of whey (mixed with water), 20g granola.
How to cook?
Add all ingredients into a blender and blend until smooth. Cook on medium low heat for a minute each side. Stack it up, add toppings.
Day 4
Breakfast:
Chocolate oatmeal
  • 60g oats
  • 1 tbsp chia seeds
  • 1 scoop whey protein
  • 100ml almond milk
  • 100g low fat Greek yogurt
  • 1 Tbsp cocoa powder
Lunch:
Pesto chicken pasta
  • 200g chicken breast
  • 30g mozzarella
  • 30g sour cream
  • 20g pesto sauce
  • 70g pasta of choice
How to cook?
Cook pasta. Season the chicken with salt, pepper, paprika, garlic powder and cook on medium heat for 10 minutes (until almost done). Add sour cream, pesto sauce and mozzarella. Cook until everything is well combined and the cheese melted. Add your cooked pasta and some more pasta water.
Snack:
2 rice cakes & 20g almond butter
Dinner:
High protein smoothie
  • 50g oats
  • 30g whey protein (scoop)
  • 200ml almond milk
  • 50g low fat Greek yogurt
  • 10g peanut butter
  • ½ banana
  • 80g frozen berries
  • Blend all ingredients.
Meal 4:
Chicken & hummus wrap
  • 1 tortilla
  • 100g chicken
  • 50g hummus
  • 30g rice
  • peppers, tomato, cucumber and lettuce
Day 5
Breakfast:
Basic breakfast
  • 3 hard boiled eggs
  • 50g turkey breast
  • 80g low fat cottage cheese
  • 2 slices whole grain toast
Lunch:
Chicken burrito
  • 100g chicken
  • 40g rice
  • 20g corn, 30g black beans
  • 50g sour cream
  • 30g mozzarella
  • 1 tortilla
  • Fresh salad - tomato, cucumber, lettuce, wild rocket…
Snack:
Banana sandwich
  • 1 banana
  • 10g almond butter
  • 10g chopped almonds
How to cook?
Cut the banana in half. Spread almond butter on halves and add chopped almonds on top.
Dinner:
Protein fruit yogurt
  • 200g low fat Greek yogurt
  • 1 scoop of whey
  • 200g berries
  • 10g peanut butter
Meal 4:
Salmon & mashed potato
  • 200g salmon
  • 250g potato + a bit of a milk (to mash it) + 10g butter
  • 200g broccoli
Day 6
Breakfast:
Club sandwich
  • 2 eggs (prepared any style)
  • 2 slices whole grain toast
  • 40g sour cream
  • 50g turkey breast
  • pickles, 10g ketchup (with less sugar)
  • 100g french fries
Lunch:
Chicken in Tomato sauce
  • 200g chicken
  • 1 tsp olive oil
  • seasonings (salt, pepper, paprika, parsley, garlic, onion powder)
  • 200g canned tomatoes
  • 70g rice
How to cook?
Cook rice. Season chicken. Cook on a medium heat for 5 minutes and then flip. Add tomatoes, onion and the same seasoning as used for the chicken. Cook covered for 10 minutes. Serve with rice.
Snack:
  • 30g hummus
  • 2 medium carrots
Dinner:
American pancakes
  • 50g oats
  • 2 eggs
  • 70g low fat Greek yogurt
  • Toppings: ½ scoop of whey (mixed with water or milk), 20g melted dark chocolate and 100g sliced banana
How to cook?
Add all ingredients into a blender and blend until smooth. Cook on medium low heat for a minute each side. Stack it up, add toppings.
Meal 4:
Creamy smoothie
  • 200g low fat Greek yogurt
  • 30g whey (1 scoop)
  • 30g oats
  • 80g banana
  • 10g peanut butter
Day 7
Breakfast:
Green smoothie
  • 1 cup baby spinach
  • 30g whey (1 scoop)
  • 1 medium banana (frozen to be creamy)
  • 150g low fat Greek yogurt
  • 100ml almond milk
  • 30g almond butter
  • 1 tbsp chia seeds
Lunch:
Chicken Fajita pasta
  • 150g chicken
  • ½ tbsp olive oil
  • 70g pasta of choice
  • 10g fajita seasoning
  • 30g light philadelphia
  • 1 red pepper, 1 green pepper, ½ onion
How to cook?
Cook pasta. Cook diced chicken in a pan on olive oil. Add fajita seasoning and mix it together. Add sliced onion and pepper and mix it together. Add cream cheese and some pasta water. Mix it and add cooked pasta.
Snack:
Cottage Cheese & granola
  • 150g low fat cottage cheese
  • 100g berries
  • 20g granola
Dinner:
Salmon salad with quinoa
  • 200g salmon
  • 60g quinoa
  • salad mix - lettuce, tomato, cucumber, wild rocket, lemon juice, ½ tbsp olive oil
Meal 4:
Scrambled eggs with tofu
  • 2 eggs
  • 100g tofu
  • 2 slices whole grain toast
  • Fresh salad - tomato, cucumber, lettuce, wild rocket…